Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Almond paste	8%	52%	40%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Almond paste	Recommended Dietary Allowance
Energy	27.5% 798kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	73% 95g	130g per day for Men 19-50 years
Sugars	94% 68g	99% 72g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Almond paste	Recommended Dietary Allowance
Vitamin A	184% 1653μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	240% 3.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.8mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	184% 734μg	36.2% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	460% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	98% 587IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Almond paste	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	165% 13.2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	NA	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 141mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	70.3% 1054mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES vs Almond paste:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin A, 17 times more Vitamin B1, 3.8 times more Vitamin B2, 13 times more Vitamin B3, 51.4 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 222 times more Vitamin C and more Vitamin D than Almond paste.
• While 7 oz of Almond paste contain 104.2 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E
• 7 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Almond paste have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Almond paste:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 4.2 times more Iron, 2.4 times more Selenium, 59 times more Sodium and 3.8 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 9.1 times more Calcium, 3.2 times more Copper, 8.1 times more Magnesium, 3.6 times more Phosphorus and 4.4 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.4 times more Saturated Fat and 1.8 times more Carbohydrate than Almond paste.
• While 7 oz of Almond paste contain 6.9 times more Fat, 12.4 times more Omega 3, 66.4 times more Omega 6, 6 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Almond paste offer comparable quantities of Energy and Sugars per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6